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    04-01 Day 25

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    CESAR
    The document discusses various exercises and tasks to improve focus, productivity, health, and happiness. It includes: 1) A 30/30/30 exercise for low-risk conversations that involves seeing each perspective as 30% true rather than assuming one's own view is 100% true. 2) Tasks related to tracking sleep quality, amount, drinking water, exercise, biofeedback, and time spent on various activities to improve well-being. 3) Tips for defending the first 90 minutes of the day to focus on hard tasks, practicing gratitude, setting daily goals, and building the habit of flossing teeth.

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    04-01 Day 25

    Uploaded by

    CESAR
    31 views7 pages
    The document discusses various exercises and tasks to improve focus, productivity, health, and happiness. It includes: 1) A 30/30/30 exercise for low-risk conversations that involves seeing each perspective as 30% true rather than assuming one's own view is 100% true. 2) Tasks related to tracking sleep quality, amount, drinking water, exercise, biofeedback, and time spent on various activities to improve well-being. 3) Tips for defending the first 90 minutes of the day to focus on hard tasks, practicing gratitude, setting daily goals, and building the habit of flossing teeth.

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    The document discusses various exercises and tasks to improve focus, productivity, health, and happiness. It includes: 1) A 30/30/30 exercise for low-risk conversations that involves seeing each perspective as 30% true rather than assuming one's own view is 100% true. 2) Tasks related to tracking sleep quality, amount, drinking water, exercise, biofeedback, and time spent on various activities to improve well-being. 3) Tips for defending the first 90 minutes of the day to focus on hard tasks, practicing gratitude, setting daily goals, and building the habit of flossing teeth.

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    © All Rights Reserved
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    31 views7 pages

    04-01 Day 25

    Uploaded by

    CESAR
    The document discusses various exercises and tasks to improve focus, productivity, health, and happiness. It includes: 1) A 30/30/30 exercise for low-risk conversations that involves seeing each perspective as 30% true rather than assuming one's own view is 100% true. 2) Tasks related to tracking sleep quality, amount, drinking water, exercise, biofeedback, and time spent on various activities to improve well-being. 3) Tips for defending the first 90 minutes of the day to focus on hard tasks, practicing gratitude, setting daily goals, and building the habit of flossing teeth.

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    1.

    30/30/30 Exercise

    Low-Medium Stakes Conversation

    We tend to move through life with an assumption that our perspective = 100% reality 100% of the
    time.

    When we meet another person with a different perspective, we usually advocate for the prevalence
    and validity of our perspective at the expense of the other’s, and they tend to do the same in a zero-
    sum game.

    Many therapeutic approaches advocate replacing this 100% view of reality with a 50/50 view which,
    while well-intentioned, often leaves everyone with a watered-down and unsatisfying blend of partial
    truths and claims.

    If instead, we elect to play the 30/30/30 game, we tend to get further faster, and can generate more
    new possibilities with others.

    Try this exercise with a low or medium-risk conversation. Refer to the chart for details.

    2. SLEEP QUALITY

    We believe sleep is the bedrock of flow - there is no substitute. Make sure you log your sleep quality,
    today.

    How well did you sleep last night on a scale of 1 to 5?

    1. Tossed and Turned

    5. Slept Like a Baby and Raring to Go


    Automatically track this task with Jawbone or Fitbit

    3. SLEEP AMOUNT

    Sleep: The Bedrock of Flow

    We believe sleep is the bedrock of flow - there is no substitute. This handy infographic demonstrates
    how very active our brains are while we doze.

    The Science of Sleep: What Happens During the 5 Stages of Your Sleep Cycle [Infographic]

    http://blog.hubspot.com/marketing/science-of-sleep

    How long did you sleep last night?

    Less than 7 hours

    7 to 8 hours

    8 hours or more

    Automatically track this task with Jawbone or Fitbit

    4. DRINK A PINT OF WATER

    5. MOVE FOR 15 MINUTES

    Your 15 minutes of movement could be a brisk dog walk, Yoga Sun Salutations, or our 300 Workout
    (see Useful Resources), or better.
    What matters far more than overreaching for something complicated, is to do something that you
    feel comfortable and confident doing, which fits with your life so you can do it consistently.

    6. BIOFEEDBACK FOR 15 MINUTES

    Biofeedback

    Do it for 15 minutes (2-3 minutes set up and wrap up, 10 min of actual practice)

    Rotate through each of the following biofeedback sessions each day for the first three weeks. After 3
    weeks, you will pick your favorite/most convenient session to carry forward for second half of course.

    Week #1: Art of Flow

    https://vimeo.com/40819642

    The Art of Flow.720p.x264

    Directions: Watch this video (above). Put it on Full Screen, turn your speakers up to 11, boot up your
    HRV app, and enjoy! Don't try to do anything or think anything--the intent of this video is to shift
    your state, like meditation, but without having to think about not thinking.

    https://itunes.apple.com/us/app/stress-doctor-by-azumio-stress/id439290204?mt=8

    Week #2: Box Breathing + Brain FM

    Directions: Download the Box Breathing App and use it with a Brain.FM track in your headphones for
    10-min. (Pro-tip: if you go into Settings on the Box Breathing app you can adjust how long you hold--
    if 5 sec is too easy, try extending it over time up to 10 sec per side!)

    https://itunes.apple.com/us/app/box-breathing/id930436500?mt=8

    Week #3: HRV + Brain FM

    Directions: Download the Stress Doctor HRV App and use it with a Brain.FM track in your
    headphones for 10-min. Try and get as many Yin/Yang symbols as you can in that period

    ANDROID USERS (you can use this app):


    Elite HRV

    https://play.google.com/store/apps/details?id=com.elitehrv.app&hl=en

    Week #4-6: Dealer's Choice

    Directions: Look back over the first half of your training and identify which of the top three options
    was most consistent for you. Keep doing that one. (change up and vary to one of the other two if
    you get bored)

    7. RESCUE TIME

    This app simply tracks where you’re spending your time. With this data, we can have a better
    understanding of opportunities and red flags throughout your day.

    Download Rescue Time

    https://www.rescuetime.com/

    Track where you're spending your time today.

    8. DEFEND YOUR FIRST 90 MINUTES

    "If you have to eat two frogs in a day, eat your ugliest one first."

    —Mark Twain

    You are at peak focus and energy levels between 8am and 11 am and best positioned to tackle hard
    problems. Protect the first 90 minutes of your day as though your life depends on them being
    productive.
    Turn off email notifications.

    Set your phone to "Airplane Mode"

    Turn on your Pomodoro timer http://tomato-timer.com/

    Pull out your Most Important Tasks (MITs) from the night before. DO THEM!!! (it doesn't matter if
    you don't get all three done, it doesn't even matter if you don't get the first one completed. What
    does matter is that you devote your highest energy and focus to the hardest thing on your To-Do list)

    9. 3.14 GRATITUDE

    Gratitude

    It's not only the best attitude - it's also a darned good hack for greater happiness.

    NY Times Article: Choose to Be Grateful. It Will Make You Happier.

    http://www.nytimes.com/2015/11/22/opinion/sunday/choose-to-be-grateful-it-will-make-you-
    happier.html

    Take a one minute time out from wherever you are and whatever you're doing, breathe deeply for
    60 seconds and reflect on someone—near or far—that you are grateful for today. This could be a
    friend or family member, it could be a colleague.

    Do this once (or more) a day.

    Text them, email them, or message them on social media and follow the SBI format — Situation,
    Behavior, Impact:

    Example 1:

    "Susie, when we were in the elevator at work (Situation), and you invited me to lunch today
    (Behavior), I felt included in the new team (Impact): Thanks!"

    Example 2:
    "Mom, when I was on the train this morning (Situation), I saw a guy eating his brown bag breakfast
    and I thought of all the times you made me eggs before school (Behavior), and I am so glad you were
    there for us like that (Impact): Thanks!"

    Following this format makes the appreciation targeted and specific and more likely to be absorbed
    and appreciated.

    See the Center for Creative Leadership and NOLS for more information on SBI feedback.

    http://www.ccl.org/leadership/pdf/community/SBIJOBAID.pdf

    Further Reading:

    The Science of Happiness: Why Complaining Is Literally Killing You

    http://www.curiousapes.com/the-science-of-happiness-why-complaining-is-literally-killing-you/

    Gratitude on the Brain

    http://www.scientificamerican.com/video/gratitude-on-the-brain/

    The Only 7 Things You Can Control In Life

    http://greatist.com/grow/what-you-can-control-for-happiness-success

    10. DEFINE YOUR MOST IMPORTANT TASKS (MITS)

    At 5pm take 3-min and think about this:

    "If the only things I get done tomorrow are these three, I'd call the day a success..."

    Log your top three Most Important Tasks (MITs) below.


    If the only things you could get done tomorrow are these three things, these would be the three
    things that would make tomorrow a success.

    You will reference these three things tomorrow morning.

    Example:

    1. Finish draft for Chapter 3 of my book.

    2. Create slides for corporate workshop.

    3. Finalize and approve edits for documentary footage.

    11. FLOSS TEETH

    Why flossing teeth in a Flow course?

    Simple: It's about building habits and paying attention to how and why new habits work or don't.
    Plus, we know that flossing our teeth is even more important for dental health than brushing, we
    know that it lowers risk of cardiac disease, it even lowers risk of erectile dysfunction! So we've got
    plenty of good information about why we should, now let's focus on hacking the habit (aka
    motivation).

    Treat your daily flossing as a "canary in the coal mine" for all of the other habits in this course you're
    about to onboard. If you're nailing this one, odds are the others will follow more easily. If you're
    missing this one, slow down, troubleshoot, and get back in the saddle.

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